This is a nice little workout for those who want to maintain or increase strength, while knocking some excess fat off the body. It combines power exercises and sprinting with minimal rest between exercises.

Diet is very important here. You can't be trying to lean up and eat McDonald's at the same time. Clean it up with fruits and veggies, chicken, fish, lean meat and whole grains.

Forget the whole no-carb crap. The brain needs carbohydrates for nourishment and you need them for the energy that hard workouts demand. It's the cheap carbs like white bread, candy, soda and chips that you don't need. Fruits and veggies will never hurt anyone, period.

The Get Lean, Stay Powerful Workout

Overhead Press 2 x 6-12
Pulldowns 2 x 6-12
Squats 1 x 15-20
Pullovers 1 x 20
Bench Press 2 x 6-12
Sit-ups 1 x 25
Interval Sprints: 10-12 minutes with one minute sprinting and one minute at an easy pace

Notes: Workout 2-3 days per week. Start out and do as many intervals as you can working up to the 10-12 minute range. If this feels like too much, drop down to one hard set to failure for each exercise. If you decide to do one hard set and don't have a squat rack or a partner, DO NOT go to failure on the squats or bench press!

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer.